First time BULKERS apply here ;)

[megdaig]

I did a few small spurts of GVT when I got back into lifting last November, granted I was eating in a deficit, but I made great gains. I think it could be very beneficial on a bulk.

I don't believe I did more than 3 to 4 weeks of GVT at a time.

Another program to consider would be FST-7.

[DaniGrrl]

Thanks for the feedback!!! I did some reading today and think I do want to try it out, but everything I read does say only four weeks. I'm going to check out FST-7 as well now - thanks for the recommendation, Meg!

[cmg1976]

Hey all,
Has anyone done NROL on a bulk with good results? The hypertrophy section has some days where the reps are in the 25 range on some exercises, which seems high. Any other programs you might suggest instead? I considered starting strength but I'm not sure I want to try to teach myself the power clean at this point, and I'm not sure my back is ready for all the deadlifts- I spent a few months with a personal trainer and physical therapist getting it and my core in general stronger, but it still gets easily strained if I don't watch things.

I really want to get my workout plan as spot-on as possible. Lost 20# and not happy with what I see, even though the paltry amt of muscle I do have now is more than I've ever had in my life. Upped my cals to 2150 for a couple weeks, and averaged 2350 a day last week, so I think I'm on the right track there. Up a couple pounds in the last 3 wks.

Thanks for any feedback. I'm inspired by all you buff chicks!

[ms_mac]

Weigh in update after some holiday damage

Here's the update:

Beginning weight Aug 24 - 117
end of week 1 Aug 31 - 117.4
end of week 2 Sept 7 - 118
end of week 3 Sept 14- 117.6
end of week 4 Sept 21 - 120.2 -
end of week 5 Sept 28 - 117
end of week 6 Oct 5th - 117
end of week 7 Oct 12th - 118.5 TOM, increased cals to 2800, added creatine
end of week 8 Oct 19th - 119.5
end of week 9 Oct 26th - no weigh in - weighing only every second week.
end of week 10 Nov 2 - 120
end of week 11 Nov 9th - no weigh in
end of week 12 Nov 16th - 120.25
end of week 13 Nov 23rd - no weigh in
end of week 14 Nov 30th - 120.25
end of week 15 - Dec 7th - no weigh in
end of week 16 - Dec 14th - no weigh in
end of week 17 - Dec 20th - 122.75
end of week 18 - Dec 28th - no weigh in
end of week 19 - Jan 4th - 125.25

I really expected this number to be higher than that considering all the shiit I ate over the last couple of weeks.
The OBF contest I am in is over next week so I'll post some progress pics then. Then I will re-assess - maybe do a mini cut before resuming, or may just go to maintenance for a bit.

[toodlepip]

Weigh in update after some holiday damage

I really expected this number to be higher than that considering all the shiit I ate over the last couple of weeks.
The OBF contest I am in is over next week so I'll post some progress pics then. Then I will re-assess - maybe do a mini cut before resuming, or may just go to maintenance for a bit.

125 is still low for your height - how are you feeling about it? How are your lifts?

[tina722]

Hey all,
Has anyone done NROL on a bulk with good results? The hypertrophy section has some days where the reps are in the 25 range on some exercises, which seems high. Any other programs you might suggest instead? I considered starting strength but I'm not sure I want to try to teach myself the power clean at this point, and I'm not sure my back is ready for all the deadlifts- I spent a few months with a personal trainer and physical therapist getting it and my core in general stronger, but it still gets easily strained if I don't watch things.

I really want to get my workout plan as spot-on as possible. Lost 20# and not happy with what I see, even though the paltry amt of muscle I do have now is more than I've ever had in my life. Upped my cals to 2150 for a couple weeks, and averaged 2350 a day last week, so I think I'm on the right track there. Up a couple pounds in the last 3 wks.

Thanks for any feedback. I'm inspired by all you buff chicks!

I can think of one female who did both NROLW, and NROL then moved into SS. She's done really well. - maliabot- i think.

For SS, you can sub rows for power cleans. And if you start light with the bar, while doing deadlifts - maybe #35? - keep good form, you will develop the muscles appropriately to keep from getting strained. There have been several females, myself included, who have had SI joint pain, recovered and are now lifting stronger. Doing deadlifts will get your back strong to avoid getting hurt.

Any upper/lower split or full body plan will work though. Keep diet in check - you will likely have to increase calories again - and keep increasing weights or reps every week.

Good luck! and welcome!

[twinklebeef]

hi all, been popping out of your thread for...a while...can i just ask, do you ladies tend to stick to a similar rep range? do you change it little and/or often?
i know eveyone is different and i want to take at least 6 months to bulk but, i want to make sure that if im doing it i'm getting it as right as possible!

thanks

[toodlepip]

hi all, been popping out of your thread for...a while...can i just ask, do you ladies tend to stick to a similar rep range? do you change it little and/or often?
i know eveyone is different and i want to take at least 6 months to bulk but, i want to make sure that if im doing it i'm getting it as right as possible!

thanks

I follow a periodized program - so no, rep ranges and weights are not static.

[cmg1976]

I can think of one female who did both NROLW, and NROL then moved into SS. She's done really well. - maliabot- i think.

For SS, you can sub rows for power cleans. And if you start light with the bar, while doing deadlifts - maybe #35? - keep good form, you will develop the muscles appropriately to keep from getting strained. There have been several females, myself included, who have had SI joint pain, recovered and are now lifting stronger. Doing deadlifts will get your back strong to avoid getting hurt.

Any upper/lower split or full body plan will work though. Keep diet in check - you will likely have to increase calories again - and keep increasing weights or reps every week.

Good luck! and welcome!

Thanks Tina- very helpful and I appreciate you taking the time to help out. I was discouraged about the deadlift thing, but I can do them with lighter weight, and I can do RDL's, so there is hope and it helps to hear about other people having issues and working up to them. I'll read through the SS plan again with that and the row sub in mind, as it did appeal to me otherwise. My wt is up to 130 this am- time will tell how much is real vs water. Eating more won't be a problem 2300-2400 range won't get me there; that would be a pleasant surprise

[sglgirl]

Day 5 into transitioning over to my new meal plan.....today and yesterday were hungry days...dont know what changed but man.

[twinklebeef]

I follow a periodized program - so no, rep ranges and weights are not static.

Thanks Toodlepip!
Which program are you following, maybe I'm just looking in all the wrong places and/or not finding the relevant posts but I struggle to find a 4 day program. I can only get time in the gym weds/thu and sat/sun so 3 days doesn't work for me.

Any info wld be appreciated...oh and I struggle with overly complicated program's

[tina722]

I'm the same as toodlepip - no set rep range. I lift for strength, so my core lifts are done in the lower rep range, with assistance work done in the higher rep.


Here's my abbreviated version of what I do, there's also tons of information in the training sticky, in the workout forum and in the powerlifting forum

1.) Set your program based on the # of days you have:
4 days = a good upper/lower split

2.) Choose compound lifts to do:
eg.
Upper: Bench, Shoulder press, Row, (optional: curl, lateral raise)
Lower: Squat, Deadlift, (optional: leg press, lunge)


3.) Choose a rep range:
My suggestion for you: (there are lots of possibilities, if you pick one and don't like it after 4-6 weeks, it's okay to change)
wed/thu are higher reps (8-12), while sat/sun are lower (4-6)
* weights are adjusted to meet these rep ranges


Most of all keep a record. A few months down the road when you get discouraged about only lifting 'x', you can look back and see that you started with '1/x'.

[twinklebeef]

I'm the same as toodlepip - no set rep range. I lift for strength, so my core lifts are done in the lower rep range, with assistance work done in the higher rep.


Here's my abbreviated version of what I do, there's also tons of information in the training sticky, in the workout forum and in the powerlifting forum

1.) Set your program based on the # of days you have:
4 days = a good upper/lower split

2.) Choose compound lifts to do:
eg.
Upper: Bench, Shoulder press, Row, (optional: curl, lateral raise)
Lower: Squat, Deadlift, (optional: leg press, lunge)


3.) Choose a rep range:
My suggestion for you: (there are lots of possibilities, if you pick one and don't like it after 4-6 weeks, it's okay to change)
wed/thu are higher reps (8-12), while sat/sun are lower (4-6)
* weights are adjusted to meet these rep ranges


Most of all keep a record. A few months down the road when you get discouraged about only lifting 'x', you can look back and see that you started with '1/x'.

Thanks Tina, I was considering doing higher/lower reps but wasn't sure so great to see your advice
I have a 4 day upper/lower split at the mo and have just scribbled out some of the potentially 'fluffier' exercises so hopefully it will do the trick!
Determined to leave my pull ups and chin ups in, if only because I'm so determined to do more/better...although I enjoy watching my bicep move wen I curl
Anyway, thanks! Starting to feel more confident in wat I'm planning/doing

[ms_mac]

125 is still low for your height - how are you feeling about it? How are your lifts?

I am running the gamut as all of us bulkers do. Some days I feel soft, squishy and just fat, other days 10 feet tall and bullet proof My strength increases though have been really awesome on this bulk, which I am completely diggin'. But ....and I can't beleive I am going to say this......I am so damn tired of eating, eating and more eating that a small cut or even maintenance would be a nice break. I see my nutrition coach next week so I'll get his opinion, too. Then I'll take it from there.

[chrisateen]

Ok I have posted some photos so that you guys can see the progress I have made so far. I also need some advice (sorry if I am asking soo much questions). So far I have gained 18lbs since september (12lbs since october when I really started bulking). My question is looking at my current photos do you think I have made enough muscle gain for me to start cutting in March?

[freebirdmac]

Ok I have posted some photos so that you guys can see the progress I have made so far. I also need some advice (sorry if I am asking soo much questions). So far I have gained 18lbs since september (12lbs since october when I really started bulking). My question is looking at my current photos do you think I have made enough muscle gain for me to start cutting in March?

Excellent transformation so far! I'm impressed you picked up a bulk after losing body fat. Not too many have the balls to do that

I think you're right on target to lean out in March. I'd take it slow, 1/2 pound a week (average). Save yourself some sanity. You'll probably be surprised at how little you really need to lose. Over the summer you can simply maintain weight and get some recomposition going. Come fall start another bulk! You have the physique to really rock some muscles.

Try to be consistent in how you take your picts. Clothing, lighting, poses, etc. It'l make it so much easier as time goes by to see the changes.

[chrisateen]

Excellent transformation so far! I'm impressed you picked up a bulk after losing body fat. Not too many have the balls to do that

I think you're right on target to lean out in March. I'd take it slow, 1/2 pound a week (average). Save yourself some sanity. You'll probably be surprised at how little you really need to lose. Over the summer you can simply maintain weight and get some recomposition going. Come fall start another bulk! You have the physique to really rock some muscles.

Try to be consistent in how you take your picts. Clothing, lighting, poses, etc. It'l make it so much easier as time goes by to see the changes.

Thanks for the advice as it really helps me especially as its my first time of doing this. Like you said its not easy to lose lots of weight and then put some of that weight back on but this bulk has made me realise how much weight I could allow myself to gain and if during my next bulk in september I can minimise weight gain to 2lbs a month I might be tempted to do a bulk for about 7 - 8 months. With regards to the pictures your 100% right I need to try and have a few standard photos I do each time as otherwise I won't be able to see the progress properly.

[happyplace]

Hey all Nice to read how everyone is doing and see new people too.

I just got back from Africa and have been eating soooooo much for the past 2 weeks. Amazingly though, I didn't gain a single lb over Xmas :/ Very strange, I mean I spent multiple days just sat in a bus on tour with nothing more than toilet breaks to let me move around, and know for a fact that my average days were around 3500 calories (that's what happens when you have Xmas in France, then a road trip with all food on expenses, we are talking 7 course meals for lunch and dinner every day here!).

Nt really sure whether to continue bulking at this point or just maintain. I still have visible abs so a cut really doesn't seem worth it, despite having gained a total of 20lbs I don't look big and fit into size 2 with ease. Tricky one to call - not sure how to make a judgement on it.

[megdaig]

Hey all Nice to read how everyone is doing and see new people too.

I just got back from Africa and have been eating soooooo much for the past 2 weeks. Amazingly though, I didn't gain a single lb over Xmas :/ Very strange, I mean I spent multiple days just sat in a bus on tour with nothing more than toilet breaks to let me move around, and know for a fact that my average days were around 3500 calories (that's what happens when you have Xmas in France, then a road trip with all food on expenses, we are talking 7 course meals for lunch and dinner every day here!).

Nt really sure whether to continue bulking at this point or just maintain. I still have visible abs so a cut really doesn't seem worth it, despite having gained a total of 20lbs I don't look big and fit into size 2 with ease. Tricky one to call - not sure how to make a judgement on it.

I think you already gave yourself your own answer girl! Sounds like you aren't where you'd like to be, keep going!!

[toodlepip]

Thanks Toodlepip!
Which program are you following, maybe I'm just looking in all the wrong places and/or not finding the relevant posts but I struggle to find a 4 day program. I can only get time in the gym weds/thu and sat/sun so 3 days doesn't work for me.

Any info wld be appreciated...oh and I struggle with overly complicated program's

I'm the same as toodlepip - no set rep range. I lift for strength, so my core lifts are done in the lower rep range, with assistance work done in the higher rep.

I’m doing Brad Schoenfeld’s Max Muscle Plan. It’s broken down into 3 parts: strength phase, metabolic phase, and muscle building/hyp phase. So it actually does have set rep ranges corresponding to each phase: heavy & low rep = strength, lighter & high volume = metabolic (only a 4 wk phase) and varies btwn 6-12 rep ranges in latter phase.

The first phases are mostly 3x/wk with built in de-loads. 3x/wk took a lot of getting used to for me coming off of 4-5 PHAT w/o per week. On the bright side I haven’t been dealing with constant soreness.

Have to say I’m happy to be back in the land of 6-12 reps.

I am running the gamut as all of us bulkers do. Some days I feel soft, squishy and just fat, other days 10 feet tall and bullet proof My strength increases though have been really awesome on this bulk, which I am completely diggin'. But ....and I can't beleive I am going to say this......I am so damn tired of eating, eating and more eating that a small cut or even maintenance would be a nice break. I see my nutrition coach next week so I'll get his opinion, too. Then I'll take it from there.

That’s great about the strength gains – you were disappointed with your gains after your last bulk weren’t you? Maybe those gains indicate some nice growth and you’ll hopefully be pleased. Will be interesting to see what your coach says.

So funny how the grass is always greener! After Christmas I was sick of eating too and was actually happy to start a slow cut.

[toodlepip]

Nt really sure whether to continue bulking at this point or just maintain. I still have visible abs so a cut really doesn't seem worth it, despite having gained a total of 20lbs I don't look big and fit into size 2 with ease. Tricky one to call - not sure how to make a judgement on it.

Sounds like you would be cutting because of a scale number not because of how you look or feel.

[twinklebeef]

[QUOTE=toodlepip;1005852833]I’m doing Brad Schoenfeld’s Max Muscle Plan. It’s broken down into 3 parts: strength phase, metabolic phase, and muscle building/hyp phase. So it actually does have set rep ranges corresponding to each phase: heavy & low rep = strength, lighter & high volume = metabolic (only a 4 wk phase) and varies btwn 6-12 rep ranges in latter phase.

is this a 4 day split? couldnt find it in the 2 minutes i spent skimming the internet, not being lazy just supposed to be working.
would you recommend it for a first time bulk?
at the moment im considering on just focusing on increasing my lifts for Bench, Deads and Squats with a few 'accesesory' lifts in between. short term goal is to catch up with the lifts i had before losing some lbs then power on up

[happyplace]

Sounds like you would be cutting because of a scale number not because of how you look or feel.

Yeah I don't jiggle at all and I am really happy not to be a size 0 any longer - more shopping options While I don't think a cut is smart or necessary, I am not planning to compete so I'm wanting whether there's any point continuing to bulk or if I can focus on strength gains instead, since some of my lifts still SUCK,maybe even look into some lifting competitions rather than focussing on appearance so much. Dunno. I am for sure afraid that if I continue to bulk, I may face the prospect of a cut some time in the future and frankly at my stats (5'1, 115lbs and 18% fat) a serious bulk/cut would leave me looking more muscular than I would like even after the cut, I think. Not sure. Maintaining is just so boring though!

[megdaig]

Yeah I don't jiggle at all and I am really happy not to be a size 0 any longer - more shopping options While I don't think a cut is smart or necessary, I am not planning to compete so I'm wanting whether there's any point continuing to bulk or if I can focus on strength gains instead, since some of my lifts still SUCK,maybe even look into some lifting competitions rather than focussing on appearance so much. Dunno. I am for sure afraid that if I continue to bulk, I may face the prospect of a cut some time in the future and frankly at my stats (5'1, 115lbs and 18% fat) a serious bulk/cut would leave me looking more muscular than I would like even after the cut, I think. Not sure. Maintaining is just so boring though!

Soooo....you are happy with how you look now? If that's the case then just maintain.

[happyplace]

Soooo....you are happy with how you look now? If that's the case then just maintain.

Pretty much happy, I guess. Obviously would enjoy slightly less upper thigh jiggle and who doesn't want more defined abs, but if I go for those things I'll look too skinny in other areas. I think maintaining this size and shape and not having to watch what I eat at all is a dream situation.

But seriously, maintaining sounds DULL as anything, where should I go if I am going to stop the bulk/cut cycle? How do I set goals and what kind of goals could they even be? Should I be increasing my rep range or at least adding in higher rep work (goal dependent I suppose)?

[toodlepip]

is this a 4 day split? couldnt find it in the 2 minutes i spent skimming the internet, not being lazy just supposed to be working.
would you recommend it for a first time bulk?
at the moment im considering on just focusing on increasing my lifts for Bench, Deads and Squats with a few 'accesesory' lifts in between. short term goal is to catch up with the lifts i had before losing some lbs then power on up

No - not a 4 day split. Like I said, it varies depending on the phase of the program.

You might be happy with some of the 4 day splits on Muscle & Strength - like PMB for example: http://www.muscleandstrength.com/wor...out-split.html

[toodlepip]

Yeah I don't jiggle at all and I am really happy not to be a size 0 any longer - more shopping options While I don't think a cut is smart or necessary, I am not planning to compete so I'm wanting whether there's any point continuing to bulk or if I can focus on strength gains instead, since some of my lifts still SUCK,maybe even look into some lifting competitions rather than focussing on appearance so much. Dunno. I am for sure afraid that if I continue to bulk, I may face the prospect of a cut some time in the future and frankly at my stats (5'1, 115lbs and 18% fat) a serious bulk/cut would leave me looking more muscular than I would like even after the cut, I think. Not sure. Maintaining is just so boring though!

I would go for strength gains. I get what you mean but maintenance is a nice and easy place to be too...and you will still likely be doing some slow recomping.

[twinklebeef]

[QUOTE=toodlepip;1006418333]No - not a 4 day split. Like I said, it varies depending on the phase of the program.

You might be happy with some of the 4 day splits on Muscle & Strength - like PMB for example:

thanks Toodle, i feel like i've got you to do the hard part for me! i'll def do something very similar to whats on the link, although i might seperate quads and hams. i havent posted enough to quote the link back
i think ive done the 'burn' sets before, makes me whimper out loud and want to cry. of course, i have my headphones so dont know how loud i whimper

[sglgirl]

i think ive done the 'burn' sets before, makes me whimper out loud and want to cry. of course, i have my headphones so dont know how loud i whimper

I have some blood volume stuff on my new program that I received. Did some today for shoulders, need to grow my rear delts as much as possible. Today one exercise was 4 sets of 25 reverse pec dec supered with a face down incline front raise....tiring.

[twinklebeef]

sounds exhausting.
how would you do a rev pec dec? sounds interesting.
on its own that is...not sup'rd with the front raise